The wrist-joint curl (flexion) is another of the favored forearm movements and while the movement
application is an easy one to perform, correct exercise execution must be employed in order to
reduce the risk of injury to the ligaments and tendons of the wrist which are highly-vulnerable during
this movement. The wrist-curl exercise highly activates the two main muscles of the anterior-median
muscle group, the flexor carpi radialis and the flexor carpi ulnaris. It should be noted that when
heavy weight is used, or when the muscles become fatigued during the completion of the set, the
flexor digitorum superficialis and the flexor digitorum longus come into play to assist in the action
but the major input of the flexor digitorum muscles is to move the bones of the hands and the fingers.
It should be noted that the pronator teres and pronator quadratus muscles are not involved in
this particular movement as the action is one of wrist-joint flexion and not forearm pronation.

Considerations for ROM Movement Application
One of the ways many trainees attempt to add emphasis to the movement is to apply an extended
ROM movement application during the eccentric contraction phase of the movement. The
way this is done is to allow the weight to roll down out of the region of the palms of the hand and all
the way down to the ends of the fingers. With the wrists placed in the recommended hyperextended
position the rolling of the weight down into the extremities of the fingers can exert tremendous duress
upon the ligaments and tendons of the wrist joint.

Unfavorable Risk/Reward Factor
The insertions and attachments of the muscles
of the area, in addition to the connective
tissue can be easily strained due to the fact there
is very little muscular control exerted over the
weight when it is allowed to travel down into
the fingers. It is suggested that the rolling of the
bar down into the extremities of the fingers
activates the flexor digitorum superficialis and
flexor digitorum profundus muscles but the
activation of the muscles is somewhat less than
is the level of duress that is placed upon the
ligaments and tendons of the wrists. As there is
little muscular contraction provided by such
action, it makes little sense to apply such tactic
as the forearm muscles are not further emphasized
with such dangerous approach. The risk
involved in the rolling-of-the-bar-into-thefingers
approach far exceeds any potential reward.

Summary of Correct Exercise
Execution
- Assume the proper preparatory posture for
the exercise by sitting on the end of a secure
bench with the legs positioned so that
a 90° angle is formed between the upper
and lower legs.
- Grasp a conventional barbell in a justinside-
shoulder-width hand displacement
distance and rest them on the knees. (You
will want to position the knees so as to allow
for the desired hand displacement distance
to be applied). A variation of the
movement can be applied with the trainees
kneeling on the floor and the hands positioned
off the side of the bench. Some trainee
use the end of the bench but the narrow
width of the bench necessitates a closed-grip application which invokes extra duress upon
the shoulders and discourages maximum activation of the forearms. For our purposes, the overthe-
. This Image is Incorrect
knee approach will be posture of choice.
- You will want to keep the head up as a
dropping of the head action will bring the
shoulders forward which will accentuate
the anterior deltoids and detract from the
accentuation that will be provided to the
forearms.
- You will want to have the thighs positioned
parallel to the floor. If the legs are not parallel
to the floor then place a platform under
the feet to raise the legs to the desired
90° angle.
- Initiate the concentric contraction phase of
the movement by curling the wrists upward
(wrist-joint flexion). You will want to be
careful to avoid straining the back portion
of the hand as the attachments on the back
of the hand can easily become strained if
the accentuation of the movement is allowed
to drift to the posterior portion of
the hand. The forearm muscles must be
called upon to provide the impetus for the
lift.
- You will want to avoid the urge to utilize a
calf-raise action to kick-start the lifting of the weight to a more desirable horizontal line-ofapplication
during the initiation of the concentric contraction phase of the movement.
- Complete the concentric contraction phase by flexing the wrists toward the forearms by virtue of
strong neural-impulsing into the anterior-median muscles. Pause for a one count at the conclusion
of the concentric contraction.
- Begin the eccentric contraction phase of the movement by utilizing strong neural-impulsing into
the muscles of the forearm to lower the weight down to the starting position.
- You will want to lower the weight to the hyperextended position of the wrist by virtue of strong
muscular contraction. You will want to avoid having the weight fall freely through the eccentric
phase.
- You will want to remember to avoid allowing the barbell to roll down out of the palms of the
hands and into the ends of the fingers.
- You will want to avert the penchant to lean forward during the completion of the eccentric
phase in effort to cushion the effects of the burden of the load on the forearms during the conclusion
of the movement and to provide a springing action into the subsequent concentric contraction.

Keys to the Lift
- You will want to make certain that the thighs are positioned parallel to the floor in manner or
providing for the optimal angle-of-application in order to provide maximum stimulation of the
muscles of the anterior forearm.
- Avoid the urge to “kick-start” the concentric contraction by utilizing a calf-raise action at the
outset of the lift.
- Do not lean too far forward during the application of the movement as this will accentuate the
anterior deltoids in the shoulders reducing the effectiveness of the exercise upon the desired region
of the forearms.
- You will want to concentrate fully in order to prevent the barbell from rolling down out of the
palms of the hands into the fingers as this action could easily induce serious injury to the ligaments
and tendons in the wrists.

The behind-the-back barbell wrist curl exercise remains one of the most overlooked movements
in the entire weight-resistance training exercise portfolio. For every thousand trainees who indulge in
countless sets of reverse-curls, and conventional wrist curls (and even hammer curls) you may find a
handful of trainees willing to incorporate the behind-the-back wrist curl application into their forearm
routine. The omission of the behind-the-back wrist-curl movement represents a major oversight
as this movement emerges as one of the most effective contributors to forearm development.

Considerations for Hand-grip Applications
The benefit of this exercise is that it provides strong activation of the entire anterior-median
group. The flexor digitorum superficialis and flexor digitorum profundus, along with the flexor pollicis
longus muscles can all be activated by allowing the bar to roll down into the fingers during the
completion of the eccentric phase of the movement. If the bar is permitted to roll down into the area
of the fingers it should be done so with a high measure of control (as outlined in the seated wrist-curl
exercise presented earlier in this section).

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the exercise by standing facing away from a barbell
stand (which has a light barbell resting upon it).
- Grasp the barbell in a palms-facing backward shoulder-width grip.
- Lower the arms to the fully-extended position and establish a shoulder width stance with the feet
pointed slightly outward. You will want to apply hip and knee-flexion (slight and establish an
erect position of the head.
- Initiate the concentric contraction phase of the movement by curling the barbell upwards toward
the forearm. You will want to curl with caution and apply a slow speed-of- contraction movement
application in effort to avoid straining the attachments in the back of the hand which are
extended to their fully-stretched position during the curling action. You will also want to avert
the strong urge to dip down and extend at the hips and knees in effort to incorporate momentum
into the lift.
- Curl the weight up to the natural finish-position in the concentric contraction ROM. Remember
to squeeze the forearms in the fully-completed finish-position and hold for two counts. You will
want to resist the temptation to raise the elbow during the lift.
- Slowly begin the eccentric contraction
phase of the movement extending the
wrists downward. You will want to utilize
high-concentration in directing
strong neural-impulsing into the forearm
muscles in effort to exert maximum
emphasis upon the forearms during
the eccentric phase. Remember to
squeeze the forearms at the conclusion
of the eccentric phase of the movement.

Keys to the Lift
- Utilize light resistance selection and
apply highly-controlled slow speed-of contraction
movement applications
during the concentric contraction phase
of the lift in order to reduce the risk of
straining the attachments in the back of
the hand.
- You will want to maintain the fullyextended
arms position throughout the
entire application of the movement.
- You will want to avoid the strong temptation
to dip down and apply a thrusting
action at the initiation of the concentric
contraction phase in effort to
incorporate momentum onto the lift.

The rotation movement action of the forearm as provided by the dumbbell pronation/
supination exercise allows for specific emphasis to be placed upon the pronator teres, the pronator
quadratus (pronation phase), and the supinator muscle (supination phase). The wrist rotation
action provides for additional growth and overall development of the forearms as the both the anterior-
median and posterolateral forearms muscle groups are also activated during the movement specifically
at the top of the exercise during the transition from pronation to supination (semi
pronation), as the two groups are always involved
during the application of the semi-pronated grip. In
addition, despite the fact that the curling action is
not performed in this movement, the arm position
is one of elbow-joint flexion and, as such, the brachioradialis
muscle is also activated during the
movement (although it should be acknowledged
that the brachioradialis activation is not as pronounced
as when elbow-joint flexion is applied).

Slow Controlled Movement Application
Essential
It is absolutely essential that the wrist rotation
(pronation/supination) movement action be performed
with a highly-controlled, slow speed-ofcontraction
movement application. There is tendency
to apply a ballistic training approach to this
movement; such approach could prove to be extremely
risky as injuries are commonplace if rapidfire
movements are applied. If the resistance is propelled
through the movement range too rapidly
there will be significant loss of muscular control of
the weight.

Rapid Increase in Torque Forces
The torque forces can add up quickly and the
resulting duress exerted upon the muscles will frequently
become too great for the muscles to control.
The ligaments and tendons of the region will
be called upon to provide support and control of
the pronation and supination movement finishpositions
with the result being that muscle strain as
well as ligament and tendon damage could easily
occur. Remember, you are not attempting to twirl a
baton, you are instead attempting to contract a resistance
in a particular movement application and, as
such, control is essential to the safe, efficient application
of this very simple, but potentially treacherous
exercise.

High-vulnerability Due To Anatomical Structure
The high-vulnerability of the muscles as well as the supporting ligaments and tendons, is due to
the anatomical structure of the muscles which sees them crossing over at the wrist as the forearms
undergoes the actions of supination and pronation. The muscles and supporting ligaments of the
region are intertwined in a vast close-grouped network that does not lend itself well to the articulation
of all of the ligaments and tendons that are attached in a concentrated area. As such, great care
must be taken to avoid exerting undue stress upon the muscles and their supporting ligaments and
tendons.

Apply Evenly Balanced Control or the Weight
It is important to control the weight through the entire movement application with the entire
hand and not just the medial portion of the hand (thumb and forefinger) where the grip is generally
stronger. The tendency with this movement is to apply major exertion of the supination portion of
the movement with the medial portion of the hand and to use the pinkies merely to support and
guide the weight through the movement. Ideally, you would want to apply strong pressure with the
little finger in effort to provide for more balanced muscular isolation throughout the entire region of
the forearms in manner of providing for maximum growth and development potential.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by establishing a natural shoulderwidth
stance with the feet placed in a slightly outward position. You will want to apply knee and
hip-flexion in effort to provide a desired flat rigid position of the back.
- Grasp a pair of dumbbells in a semi-pronated grip and curl them up to the mid-way point in the
hammer-curl movement. The forearms should be positioned parallel to the floor.
- Utilize a rotating action of the wrists to position the dumbbells in the supinated position.
- Slowly begin the pronation phase of the movement by turning the wrists downward until the
wrists are in the fully-pronated position. You will want to make certain to apply an evenly balanced
degree of pressure with both the medial (thumb) side and the pinky lateral side of the
hand.
- Complete the pronation phase of the movement by drawing the weight to a halt at the position
of full pronation of the hands. You will want to be careful not to overturn past the pronated position
finish-point. If the elbows are positioned in such a manner so as to allow for the fullysupinated
position then the position would provide for a bench mark for the pronated finishposition.
However, if the elbows are permitted to move during the movement application, there
is the chance that the wrists could be turned downward past the pronated position. Going
beyond the pronated position can induce painful injury to the wrists.
- Slowly begin the supination phase of the movement by turning the wrists upward until the hands
are in the desired finish-position parallel to the floor.

Keys to the Lift
- You will want to make certain to perform highly-controlled, slow speed-of-contraction movement
applications throughout booth the pronation and supination phases of the exercise.
- Apply even pressure across the entire hand; including the pinkies in order to provide maximum
muscle stimulation.
- Concentrate fully on resisting the tendency of allowing for the weights to be pronated beyond
the normal pronation-phase finish-point (hands parallel to floor).

As the name would readily imply, the reverse wrist curl exercise provides similar activation of the
forearms as the conventional wrist curl movement with the exception that the reverse curl (wristjoint
extension) provides activation of the posterolateral forearm muscle group. The major difficulty
in performing this movement is that there is a tendency to apply the movement with the accentuation
devoted almost entirely to the area of the wrist as opposed to the entire posterior region of the
forearm where the extensor muscles can be activated. It is very difficult to send neural-impulses into
the extensor muscles in this movement and, as such, it takes great concentration in order to activate
the three most involved muscles the extensor carpi radialis longus, extensor carpi radialis brevis, and
the extensor carpi ulnaris.

As well, when under duress, the extensor muscles “fail” readily and high-concentration is required
in order to maintain proper stimulus of the muscles of the posterior forearm and to avoid allowing
the emphasis of the movement to be centered back into the region of the wrists. It should be
noted that when experience is gained in this movement and heavier resistance can be applied with no
loss of form being incurred as a result, the extensor digitorum muscles are incorporated into the
movement application.

Light Resistance the Key
The key with this movement is to use very light resistance and apply slow speed-of- contraction
movement applications in effort to get the most out of the movement. If heavier resistance is employed,
there is a strong tendency to lift the hands off the knees with the result being that the movement
action more closely resembles that of the reverse arm movement. The forearms would then be
contracted by virtue of elbow-joint flexion as opposed to wrist-joint flexion.

Leaning Posture Recommended
In this movement it is important to lean forward with the head aligned approximately with the
mid-point of the thigh. Leaning forward will facilitate the movement action and increase the range352
Advanced Techniques in Weight-Resistance Training
of-motion of the movement application. If an
upright position is used, the ROM of the
movement application will be restricted as the
forearm will be extended downward at an angle
which makes the extension action of the wrist
less effective on the forearms. Another consideration
for maximizing the effects of the
movement upon the muscles of the forearm is
to make certain that the thighs are positioned
parallel to the floor. The parallel posture is even
more vital with the reverse wrist-curl application
than it is for the conventional wrist-curl
movement as the extension action is much
more restricted than the flexion action and the
forearms must be parallel to the floor in manner
of providing for maximum eccentric range
which will provide for subsequent maximum
ROM movement applications during the concentric
contraction phase of the movement.

Summary of Correct Exercise
Execution
- Assume the proper preparatory posture for
the exercise by sitting on the end of a secure
bench with the legs positioned so that
a 90° angle is formed between the upper
and lower legs.
- Grasp a conventional barbell in a justinside-
shoulder-width hand displacement
distance, with the hands in a pronated position
and rest the forearms on the knees.
(You will want to position the knees so as
to allow for the desired hand displacement
distance to be applied). A variation of the
movement can be applied with the trainee
kneeling on the floor and the hands positioned off the side of the bench. Some trainees use the
end of the bench but the narrow width of the bench necessitates a closed-grip application which
invokes extra duress upon the shoulders and discourages maximum activation of the forearms.
For our purposes, the over-the-knee approach will be posture of choice.
- You will want to keep the head up as a dropping of the head action will bring the shoulders forward
which will accentuate the anterior deltoids and detract from the accentuation that will be
provided to the forearms.
- You will want to have the thighs positioned parallel to the floor. If the legs are not parallel to the
floor then place a platform under the feet to raise the legs to the desired 90° angle.
- Initiate the concentric contraction phase of the movement by extending the wrists upward
(wrist-joint extension).
- You will want to avoid the urge to utilize a calf-raise action to kick-start the lifting of the weight
to a more desirable horizontal line-of-application during the initiation of the concentric contraction
phase of the movement.
- Complete the concentric contraction phase by hyperextending the wrists toward the back of the
forearms by virtue of strong neural-impulsing into the forearm extensor muscles. Pause for a one
count at the conclusion of the concentric contraction.
- Begin the eccentric contraction phase of the movement by utilizing strong neural-impulsing into
the muscles of the forearm to lower the weight down to the starting position.
- You will want to avert the penchant to lean forward during the completion of the eccentric
phase in effort to cushion the effects of the burden of the load on the forearms during the conclusion
of the movement and to provide a springing action into the subsequent concentric contraction.

Keys to the Lift
- You will want to make certain that the thighs are positioned parallel to the floor in manner or
providing for the optimal angle-of-application in order to provide maximum stimulation of the
muscles of the posterior forearm.
- Avoid the urge to “kick-start” the concentric contraction by utilizing a calf-raise action at the
outset of the lift.
- Do not lean too far forward during the application of the movement as this will accentuate the
anterior deltoids in the shoulders reducing the effectiveness of the exercise upon the desired region
of the forearms.
- You will want to concentrate fully in order to prevent the barbell from slipping out the fingers as
the set progresses. The tendency is to support the barbell with strictly the thumb and the forefinger
when fatigue sets in; however, to ensure maximum effectiveness of the movement be sure
to use all fingers equally

The hammer-grip curl has almost always been considered a biceps exercise. This is undoubtedly
due to the fact that the curling action of the movement application. However, due to the semipronated
position of the hands, the curling movement most highly accentuates the brachioradialis
muscle of the forearm. It was indicated that the partially pronation position of the hands during
cambered-bar applications more highly accentuated the brachioradialis muscle than was the case with
straight-bar applications. The semi-pronated grip (as applied in the hammer-grip curl exercise) further
accentuates the brachioradialis and is considered the most advantageous manner in which to
emphasize the brachioradialis and as such is included in the movements for the forearms. The upper
arm is activated as well with the brachialis muscle highly-involved and, to a much lesser degree, the
biceps brachii. Remember, the brachioradialis muscle is not considered a member of either the anterior-
median or posterolateral forearm muscle groups and as such is treated as an independent.

Simultaneous or Alternate Application
As is common with the dumbbell curling movements, the hammer grip dumbbell curl exercise
can be performed with either a simultaneous or alternate application. The alternate application is recommended
as this approach allows for increased isolation and accentuation upon the desired region
of the brachioradialis. The alternate version also encourages a complete ROM for the movement application
and reduces the penchant to provide a swinging movement action during the execution of
the exercise.

Elbows Encouraged To Stay In Correct Position
The alternate application encourages the elbows to be
maintained in the desired back, down, and in-close-to the-body
position. By virtue of being able to devote full concentration to
one side, there is a lesser tendency to allow for an elbow-flaring
action to occur during the initiation of the concentric contraction
phase of the movement. As well, there is a lesser tendency
to raise the elbows up and to bring them forward during the
completion of the lift with the alternate approach. A good idea
is to apply a flat position of the wrist as the “cocked” wrist position
would encourage the elbows to be brought upward and
then forward during the execution of the movement.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by establishing the
normal anatomical stance with the feet positioned at shoulder-
width distance with the toes pointed slightly outward.
Utilize knee and hip-flexion in order to establish a flat, stable
position of the back. The head should be kept in a
slightly upward position.
- Grasp a pair of dumbbells in a hammer-grip and hold them
in the fully-extended arm position at the sides of the body.
Be cautious not to hold the wrist too far away from the
body as this will encourage a leaning action during the initiation
of the concentric contraction phase of the movement.
You may want to bring the dumbbells into a position
that sees the bar positioned just to the outside of the outer
frontal portion of the thigh.
- Initiate the concentric contraction phase of the movement
by lifting the forearms upward while maintaining the fixedelbow
position. You will want to accentuate the area of the
forearms and direct strong neural-impulsing into the area in
effort to reduce the emphasis that will be placed upon the
shoulder during the completion of the lift.
- Complete the concentric contraction phase of the movement
by raising the dumbbell to the concentric finishposition
at the top of the shoulder. You will want to remember
to avoid having the elbow coming forward during
the conclusion of the movement. Pause for one second at
the top of the lift and squeeze the brachialis at the completion
of the movement.
- Begin the eccentric contraction phase of the movement by directing strong neural-impulsing into
the muscles of the forearm (specifically the brachioradialis) and the brachialis muscle of the upper
arm, in effort to avoid having the force of gravity take over control of the movement.
- Complete the eccentric contraction phase by drawing the weight to a slow halt while maintaining
the desired fixed-elbow position.
- You will want to avoid the tendency of swinging the dumbbell down and through the desired
finish-position in effort to maintain muscular control over the movement and to avert incorporating
momentum into the subsequent concentric contraction.

Keys to the Lift
- Establish and maintain the desired down, back and in-close position of the elbow during the entire
movement application in both the concentric and eccentric contraction phases of the lift.
- Do not hoist the dumbbell up during the initiation of the lift but rather utilize strong muscular
contraction in the brachioradialis and the brachialis in effort to derive the greatest benefit upon
the lift and to avert possible injury to the lower lumber region.
- You will want to control the movement application during the eccentric contraction phase in
manner of deriving the greatest results from the movement and to avoid having the dumbbell
come down and through the desired eccentric contraction finish-point so that you may avert incorporating
momentum into the subsequent concentric contraction.

From neophyte to advanced trainee, regardless of status and/or experience, almost every weightresistance
trainee’s forearm routine includes the reverse barbell curl. The “granddaddy” movement of
all forearm exercises, the reverse barbell curl is a simple one to perform but correct movement methodology
is required in order to reduce the risk of injury to the lower back, and to gain the most out
of the exercise. It should be noted that the reverse curl exercise provides high-activation of the extensor
muscles located on the posterior
portion of the forearm, but also requires the
assistance of the biceps brachii and the brachialis
due to the fact that elbow-flexion is
involved.

Determining the Accentuated
Portion of the Forearm
As is the case with all of the forearm
movements, the forearm muscles cannot be
worked entirely independent of one another
and, in fact, whenever we grip anything,
both the anterior-median and posterolateral
muscle groups are always coincidentallyactivated,
if not to the same absolute degree.
For purposes of explanation however,
the most highly-activated muscle group will
be the indicated group for each exercise.
The generally-applied rule-of-thumb in determining
which of the forearm muscle
groups is more highly-emphasized during a particular
movement is the portion of the forearm
that leads the action.

Elbows To Remain Down, Back and
In
Elbows must be kept down, back, and in
during the movement application as the movement
action must be one of forearm-flexion
applied as a result of having the elbows locked
in place to serve as a fulcrum for the movement
of the forearms. There is a strong tendency to
raise the elbows up, and forward, and to flare
them out to the sides during the raising of the
weight in order to incorporate the surrounding
muscles into the movement application.

Tendency to Apply Hip-flexion
Action
There is a strong tendency to utilize a hipthrusting
action at the initiation of the concentric
contraction in effort to incorporate momentum
into the lift. There is also a tendency
to want to lean back during the execution of
the lift in effort to apply leverage to the lift.
Both these actions should be avoided as they
reduce the effectiveness of the exercise, and
could cause lower lumbar region injuries.

Considerations for Barbell
Selection
The reverse barbell curl movement can be
performed with a conventional (straight bar) or
with a cambered-bar. The straight bar provides
for a fully-pronated position of the hands while the cambered-bar provides a partially-pronated
hands position. The significance of the hand position is realized in the specificity-of-accentuation
that is applied to the muscles of the forearm.

Conventional (Straight) Bar Application
The straight bar approach provides for a “pinkies-up” pronated-grip application which accen-
tuates the posterolateral muscle group of the forearm. It should be noted that the brachioradialis
muscle is also involved this movement though not nearly as much as the posterolateral group. The
brachialis muscle of the anterior upper arm (lower region) is also involved but in a reduced capacity
as compared to its involvement during the cambered-bar application.

Cambered-Bar Application
The partially-pronated position of the hands during the cambered-bar application reduces the
stress on the posterolateral group (particularly the outer portion), and the brachioradialis muscle is
more prominently brought into play during the movement. This means that the emphasis of the
movement is significantly reduced on the lateral portion (area of the “pinkies”) and is more prominently-
applied over the medial portion (area of the thumbs). The extensor carpi ulnaris is eliminated
from the action and the extensor carpi radialis is more greatly accentuated. The brachialis muscle of
the anterior upper arm (lower portion), is also more highly-activated during the cambered-bar application.
For purposes of explanation, the straight-bar reverse curl exercise will be analyzed.

Note: the considerations for selection of conventional (straight) bar or cambered-bar would include
the consideration of what other exercises are included in the forearm exercise inventory. If the
hammer-curl exercise is on the list you may want to go with a conventional bar application. On the
other hand if there is no listing for the hammer-grip curl you may want to utilize the cambered bar in
effort to provide accentuation of the brachioradialis muscle.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by applying slight knee and hip- joint
flexion and establish a flat, rigid posture of the back.
- Grasp a barbell in a shoulder-width pronated grip. Wider grips reduce the natural ROM movement
application and encourage a rising of the elbows action. Closer grips encourage the elbows
to be brought out too far in front of the body and often induce the high-activation of the anterior
deltoids.
- Lower the arms to the fully-extended position and establish the down, back and in-close position
of the elbows.
- Initiate the concentric contraction phase of the movement by raising the forearms upward. You
will want to make certain to maintain the desired down, back and in-close position of the elbows
as the forearms are raised.
- You will want to avoid the natural tendency to apply a hip-thrusting action into the movement in
effort to apply leverage to the lift. Hip-thrusting severely reduces the effectiveness of the exercise
and could invoke injuries to the lower lumbar region as a result of the arching-of-the back posture
which is usually induced as a result of the exertion of the thrusting activity.
- Complete the concentric contraction phase of the movement by raising the forearms to the fullycompleted
concentric contraction finish-position at the top of the shoulders. You will want to be
certain to apply “pinkie-pressure” throughout the entire movement application in effort to provide
stimulus of the entire posterior region of the forearms. Pause for one count.
- Begin the eccentric contraction phase of the movement by lowering the forearms downward.
Remember to maintain the desired fixed-position of the elbows during the descent.
- Complete the eccentric contraction phase by lowering the weight to the fully-extended (approximately
mid-thigh) finish-position.
- You will want to avoid the urge to recoil at the conclusion of the lift in effort to cushion the effects
upon the forearms. As well, the shoulders may be experiencing a painful response to the
exertion placed upon them and high-concentration is required in order to maintain proper form
throughout the movement.
- You will also want to avoid the tendency to “short-arm” the completion of the eccentric contraction.
You will want to make certain to extend the forearms all the way down while keeping the
elbows in the fixed position.

Keys to the Lift
- Maintain the down, back, and in-close position of the elbows throughout the entire execution of
the exercise.
- Avoid utilizing a hip-thrusting action in effort to apply momentum into the lift.
- Extend the arms fully during the eccentric contraction phase of the movement.
- Avoid the tendency of allowing a recoiling action of the body to be applied in effort to cushion
the effects of the movement during the completion of the eccentric contraction phase.

Popeye Forearms
When the legendary Popeye emerged into prominence, he cut a fearsome figure of strength and
power. The identifying aspect to his presumed might was the superior development of his forearms.
When golfing great Gary Player stalked the fairways with seldom-equaled distinction, he was nicknamed
“Popeye” in reference to his highly-developed forearms which hinted of a power beyond that
which is normally associated with a man of his size and structure. Well-developed forearms establish
a sense of strength and provide the finishing touches to the well-developed physique.

However, despite the benefits attributed to having well-developed forearms, they emerge as one
of the most neglected muscle regions in the entire body. This fact would seem incongruent with the
location of high-prominence the forearms share alongside the triceps and biceps. Also, as the forearms
are part of the usually overworked arm, it would seem illogical that they would be overlooked
in so many weight-training programs. The generally-applied rationale for the prevalent absence of a
solid forearm routine (or even a partial routine featuring one forearm exercise) is that the forearms
are involved in all other work. This proposed theory of explanation is repeated from that provided by
those who suggest that extensive calve training is not required because we walk around on them all
day. If that is true, why is it that only a small percentage of the people (those who engage in serious
calves training) have superiorly-developed calf muscles? The point is that constant (low intensity)
work will not provide adequate stimulus to allow for optimum growth and development.

In addition, with reference to the forearms, what should not be overlooked is the fact that the
“other body part” exercises are performed with a de-emphasis upon the forearms. When the curling
movements are performed for the biceps, the
hyperextended position of the wrist is suggested
in manner of reducing the accentuation upon the
forearms. When the back movements are performed
the applied philosophy is one that suggests
that the arms are merely a link between the
resistance and the muscles of the back and that as
little emphasis as possible be placed upon the
arms (forearms). The popularity in recent times of
wrist-straps also serves to reduce the accentuation
upon the forearms during back routines. The emphasis
upon the forearms is discouraged in all
exercises and as a result, the forearms receive only
a small portion of the stimulus needed to promote
increased growth and development.

In order to properly stimulate a muscle there
must be a specific accentuation provided for that
muscle. The trainees who rely upon “other work”
to supply the supposed required emphasis are
short-changing themselves with regard to proper
forearm development. A well-rounded forearm
routine is essential in order to provide for the
fabled “Popeye” forearms of strength and power
that are the hallmark of the truly “complete” physique.

Location and Function
There are several muscles that comprise the
region of the forearm and each is responsible (as
indicated by its location and name) to provide a
specific action upon the forearm. The anterior
portion of the forearm is comprised of the flexor
muscle group while the posterior portion of the
forearm is comprised of the extensor muscle
group. These two muscle groups (not surprisingly)
are responsible for the actions of flexion and
extension respectively. The forearms are also
made up of muscles that are involved in the rotation
of the forearm as evidenced in the actions of
supination and pronation and are fittingly deemed
the “rotator” muscles. An analysis of the major
muscles of each section and which are responsible
for the various actions of the forearms will be presented.

Anterior-median Group: Forearm Flexors

Flexor Carpi Radialis (A)
Location
Situated (as the name would imply) along the radius bone and originates on the epicondyle
(medial) of the humerus and inserts into the sheathe of tissue that rests on the palm of the hand primarily
at the base of the second metacarpal.

Function
Serves in the action of flexion and abduction of the hand at the wrist-joint and flexes and pronates
the forearm.

Flexor Carpi Ulnaris (B)
Location
Situated along the ulna bone and originates from two areas: medial condyle of the humerus; the
medial portion of the ulna on the olecranon process. It inserts on several areas (bones) of the hand
(medial portion) and into the base of the fifth metacarpal (little finger).

Function
The flexor carpi ulnaris is involved in the actions of flexion and abduction of the hand at the
wrist-joint and flexion and pronation of the forearm.

Flexor Digitorum Superficialis (C)
Location
While the name would imply that this muscle is located superficially it is actually more deeply
rooted than either the flexor carpi ulnaris or flexor carpi ulnaris muscles. It is however situated superficially
to the flexor digitorum profundus and thus, derives its superficialis title. This muscle originates
on the medial epicondyle of the humerus, medial ulna, and anterior border of radius. It (as the
name would imply) inserts on the palmer (inside) portion of the middle four digits (fingers).

Function
The flexor digitorum superficialis serves in the action of wrist-flexion and in the flexing action of
the middle phalanges of the digits (fingers).

Flexor Digitorum Profundus (D)
Location
A long thin muscle, it is located more deeply than the flexor digitorum superficialis and originates
on the ulna bone and inserts on the distal portion of the middle four fingers.

Function
The flexor digitorum profundus is involved in the flexing action of the hand at the wrist-joint
and the flexing of the distal phalanges of the digits (fingers).

Flexor Pollicis Longus
Location
This is another of the deeply-rooted flexor muscles of the anterior region of the forearm. This
muscle begins on the anterior surface of the radius and medial epicondyle of the humerus and inserts
on the distal bone of the pollicis (thumb).

Function
The flexor pollicis longus serves in the action of wrist-flexion (due to the fact that it crosses the
wrist-joint) and flexion of the thumb (as it inserted upon the thumb).

Rotator Muscles
In addition to the muscles of the anterior portion of the forearm (anterior-median group), that
are described as forearm flexors, there are two muscles included in the anterior-median group which
are described as rotator muscles: the pronator teres and the pronator quadratus.

Pronator Teres (E)
Location
This muscle is located on the medial epicondyle of the humerus and coronoid process of the ulna
and inserts on the mid-shaft of the radius.

Function
As the name would indicate, this pronator muscle serves to pronate and flex the forearm. The
pronation action is provided by the fact that the muscle is connected to both the ulna and radius
bones in the forearm.

Pronator Quadratus
Location
This is a short powerful muscle that originates on the distal end of the ulna near the elbow and
inserts on the distal end of the radius.

Function
Due to its name as a pronator muscle coupled with the fact that the muscle connects to both the
ulna and radius bones offers suggestion that it would be highly-involved in the action of rotating the
forearm upward (pronation).

Posterolateral Group: Forearm Extensors

Extensor Carpi Radialis Longus (F)
Location
Originates on the lateral supracondylar ridge and inserts on the proximal shaft of the radius.

Function
This muscle is involved in the action of wrist-joint extension and abduction as well as forearm
extension.

Extensor Carpi Radialis Brevis
Location
This muscle is the little brother of the extensor carpi radialis longus (thus abbreviated brevis). It
originates on the lateral epicondyle of the humerus and inserts on the base of the third metacarpal.
Function
This muscle is also involved in the actions of wrist-joint extension and abduction as well as forearm
extension.

Extensor Carpi Ulnaris (G)
Location
Originates on the lateral epicondyle of the humerus and inserts on the base of the fifth metacarpal.

Function
The extensor carpi ulnaris is involved in the actions of wrist-joint extension and adduction.

Extensor Digitorum Communis (H)
Location
Originates on the lateral epicondyle of the humerus and inserts on the phalanges of the second342
Advanced Techniques in Weight-Resistance Training
fifth metacarpal. (The communis label derives from the multi insertion points).

Function
This muscle is involved in the actions of digit (finger) and wrist-joint extension.

Extensor Pollicis Longus (I)
Location
This is a longer muscle originating on the dorsal shaft of the ulna and extending all the way to
the distal phalanx of the pollicis (thumb).

Function
Serves in the single action of extension of the pollicis (thumb). In addition to the extensor muscles
the postern-lateral group also includes the supinator muscle, called simply, “supinator”.

Supinator
Location
The supinator originates on the lateral epicondyle of the humerus and inserts on the proximal
shaft of the radius.

Function
It is involved in the action of supination of the forearm. In addition to the anterior-median and
posterolateral muscles groups (including the pronator teres and pronator quadratus and supinator
muscles) there remains one prominent forearm muscle that has not been covered: the brachioradialis.

BrachioradiaIis (J)
Location
Originates on the supracondylar ridge of the humerus and inserts on the styloid process of the
radius.

Function
The brachioradialis is involved in flexing the forearm. The location of the brachioradialis just below
the brachialis suggests that it is highly-activated during the hammer-grip curl and reverse-curl
exercises which also involve the incorporation of the brachialis muscle.

Muscle Activation
Whenever a grip is applied to a weight, the muscles of the forearms are activated. The particular
region of emphasis (anterior or posterior) is determined by the type of grip applied (supination, pronation,
semi-pronation) as well as the actions of the wrist-joint and elbow-joint flexion and extension.
For example, movements involving wrist-joint flexion activate the forearm of the anterior forearms
while movements involving wrist-joint extension activate the forearm extensors of the posterior area
of the forearm. As well, supinated-grip elbow-joint flexion (as evidenced in the barbell curl exercise)
activates the forearms flexors located in the anterior region of the forearms. The supinated-grip elbow-
joint extension action (as evidenced in the standing supinated reverse grip triceps extension exercise)
involves the forearms. Meanwhile the pronated (reverse) grip barbell curl exercise activates the
posterior region of the forearms while the pronated-grip triceps pressdown exercise most strongly
involved the anterior region of the forearms.

It should be noted that while one region of the forearm is more highly accentuated during a particular
exercise it is done so not at the exclusion of the opposite region of the forearms as the forearm
muscles work in close harmony with one another. In addition, the utilization of the semipronated
grip highly activates both the forearm flexors and forearm extensors during the actions of
elbow-joint flexion and extension respectively. Most prominently affected is the brachioradialis muscle
located on the lateral region of the forearm.

The benefits attributed to the unique angle-of-application of the incline dumbbell curl exercise
are repeated, and in some regards, accentuated with the reverse incline dumbbell curl variation. In
this exercise the trainee is positioned face down on an incline bench (either a standing or seated
334 Advanced Techniques in Weight-Resistance Training
bench can be used), with the chest placed squarely upon the bench supporting the body. Their hands
are held in the fully extended position at the sides of the body even with the shoulders. The posture,
and subsequent straight-forward elbow-flexion action provides strong accentuation of the brachialis
at the outset of the movement, biceps short head at approximately the one-third to half-way points in
the movement range, and the biceps long head during the final one-third of the movement.

Movement Analysis
The reverse incline version of the incline
dumbbell curl exercise provides a rarely-available
angle-of-application (and as a result increased stimulus
of the biceps brachii occurs and as such is
considered a highly beneficial curl movement variation.
Almost strangely, the reverse incline dumbbell
curl exercise represents one of the most often
overlooked movements in the entire weight resistance
training exercise inventory. Aspiring trainees
would be well advised to include the reverse incline
curl in their anterior upper arm routine in
effort of providing for increased stimulus and resultant
growth and development of the brachialis
and biceps brachii. It should be pointed out that
the reverse incline dumbbell curl exercise is considered
a “shaping” movement, thus the use of
heavy resistance is discouraged in order to provide
for enhanced growth and development and reduced
injury-risk potential.

Shoulder Highly-Vulnerable in
Reverse Incline
Because of the angle-of-application of the reverse
incline dumbbell curl movement, the shoulders
are pulled slightly forward of their normal
position in relationship to the elbows. The advanced
position of the shoulders and the fact that
the shoulders are placed in reverse position above
the elbows means that the force-vectors hit directly
into the shoulders in a weakened position. Great
care must be taken to direct the emphasis of the
movement into the brachialis and the biceps brachii
and away from the shoulders in order to derive
the greatest benefit from this highly-specific
exercise.

Considerations for Bench and Angle Selection
Either a standing or seated bench can be employed for the movement. Once again, the major
opposition to using the standing bench is that the angle of the incline (usually about 60° relative to
the floor) is too severe to be able to provide optimum benefit. The seated bench would normally
have an adjustment capability that would allow for a much more effective angle (usually about 45°
relative to the floor) to be employed. Both benches provide a similar degree of comfort and movement
capability. It should be noted that a less than 45° angle-of-application would extend the shoulders
more fully and thus provide for an increase in emphasis upon the biceps long head. However,
the extended position of the shoulders exposes them to a high risk of injury and therefore a 45° angle
would be recommended for the movement application.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by leaning face down against the back
rest of a seated incline bench. The chest should be pressed against the back rest with the head
held in an erect position over the top of the back rest.
- Grasp a single dumbbell in a supinated grip and lower the arms to the fully-extended starting
position. A semi-pronated staring position can be employed as well, in manner of utilizing a
semi-pronated to supinated “corkscrew” movement application). You may experiment with both
approaches in effort to determine which one serves your objective most effectively. For purposes
of our report we shall outline the simultaneous supinated grip.
- Initiate the concentric contraction phase of the movement by utilizing strong neural- impulsing
into the brachialis and biceps brachii (in effort to reduce as much as possible the exertion felt in
the shoulders) and through the action of elbow-joint flexion raise the dumbbell upward.
- You will want to make certain to initiate the movement with highly-synchronized muscular contraction
of the muscles of the anterior region of the upper arm (not the shoulder) to draw the
weight up. You will want to remember to keep the elbows down, back, and in during the raising
of the dumbbell in order to provide maximum contraction intensity throughout the entire rangeof-
motion capability of the elbow-flexion action.
- You will need to concentrate fully in effort to avoid leaning back in manner of providing impetus
to the lift. In addition to reducing the intensity of the contraction in the biceps brachii the leaning
back action creates an arching of the lower back which can cause a jamming of the facetjoints
and other lower lumbar region injuries.
- You will have to focus diligently in order to provide for a proper true-vertical plane movement
application. There is a strong tendency to contract the weight under the bench toward the chest
as opposed to outside in a parallel line with the shoulders. Remember to maintain the “pinkiesup”
position of the hands in order to provide maximum stimulation of the biceps throughout the
ascent.
- Contract the weight up to the concentric contraction finish-position and squeeze the biceps
forcefully at the conclusion of the lift.
- You will want to apply a strong over-supination action at the top of the movement in order to
provide increased tension upon the biceps. Hold the weight in the fully-contracted concentric
contraction finish-position before initiating the eccentric contraction phase of the movement.
- Slowly lower the weight by extending the arm downward by virtue of strong neural- impulsing
into the biceps in effort to combat the impending forces of gravity which threaten to overpower
the biceps. You will want to apply a slow speed-of-contraction movement application during the
eccentric phase in effort to avoid straining the shoulders at the conclusion of the lift. The ligaments
and tendons in the shoulder, as well as the biceps tendon insertion could easily become
strained if the weight is permitted to “free-fall” back to the starting position.
- Complete the eccentric contraction phase of the movement by drawing the weight to a halt at
the fully-extended position of the arm. You will want to resist the urge to allow for the weights
to swing behind the body in effort to provide a “wind-up” for the subsequent concentric contraction.

Keys to the Lift
- Utilize strong neural-impulsing of the biceps brachii in manner of providing for maximal contraction
intensity in the desired region of the anterior upper arm and to avoid the strong involvement
of the shoulders.
- Maintain the “pinkies-up” position in order to provide increased stimulation.
- Maintain contact with support bench with the chest throughout the entire execution of the
movement and avoid any arching of the back actions.
- Contract the weight in the true-vertical plane and apply strong concentration in effort to avoid
the tendency to draw the weights up under the bench.
- Squeeze the biceps at the top of the lift and apply a strong supination action at the conclusion of
the movement.
- Apply a slow speed-of-contraction movement application in the eccentric phase and avoid any
swinging action of the dumbbell in effort to provide momentum for the subsequent concentric
contraction

The incline dumbbell curl exercise provides another variation of accentuation on the muscles of
the anterior upper arm due to the alignment of the shoulder and the elbow, and because the body is
placed in an angled position and the movement is applied directly against gravity. The angled posture
of the body allows for the force-vector to directly attack the brachialis and the biceps brachii which
produces an increase in tension during the movement application. It is vital that the movement be
applied in the line of true-vertical in order to provide for maximum benefit from this unique and
highly-effective movement variation.

Movement Analysis
Once again, the exercise can be performed with a simultaneous or alternate application and with
a supinated-grip or “corkscrew” (semi-pronated to supinated) application. For our purposes we shall
analyze the simultaneous supinated-grip application. It is felt that the simultaneous application pro330
Advanced Techniques in Weight-Resistance Training
vides greater balance than the alternate
proach, and that there is lesser tendency to
rise off the bench in effort to lean into the
lift when the simultaneous approach is used.
The supinated-grip allows for full concentration
of the movement upon both the
biceps short head and long head throughout
the entire movement application, and, as
such, was chosen over the “corkscrew”
(semi-pronated to supinated), application.
You may want to experiment with the other
variations to the movement in manner of
determining the most effective approach
with which to meet your specific objectives.
Regardless of the approach chosen it is imperative
(as it is with all of the curl exercises),
that the hand be in the supinated position
at the conclusion of the lift in order to
derive maximum benefit from this highlyeffective
“shaping” exercise.

Importance of Proper Weight
Selection
It is essential that the exercise be performed
with precise technique in order to
achieve the desired shaping benefits associated
with the concentration movements.
As is always the case—particularly with the
concentrated biceps exercises—the selection
of proper resistance represents the initial
step toward proper movement methodology.
It is not necessary to move heavy
weight on this exercise.
The “concentration” exercises should
be approached with a sense of realization
that over- estimating the amount of resistance
that can be properly applied will most
assuredly eradicate the effectiveness of the
exercise, and could easily create injury risk for the trainee. There are several mass-mover exercises
available that encourage heavy loading, the concentration movements however should be approached
with a keen awareness of the requirement and benefit of proper movement methodology.

Importance of Avoiding Common flaws
There are a number of common flaws-in-technique that should be avoided in order to garner
maximum benefit and to reduce the risk of injury during the performance of the exercise. The frequently-
applied errors that should be avoided include the following.

Raising the Elbows During the Lift
There is a strong tendency to raise the elbows up during the lift in effort to avoid contracting the
biceps brachii and brachialis muscles against the forces of gravity. Due to the unique angle of the
body and the fact that the force-vectors directly attack the muscles of the anterior arm with little
support provided by the shoulder, the exertion felt in the biceps and brachialis is greater than that
which is experienced in the conventional curl exercise applications.

The body seeks out a manner in which to alleviate the cramping action occurring in the biceps.
By lifting the elbows up, the intensity of contraction is severely reduced, and the movement can be
performed with limited pain felt in the biceps. The problem of this approach of course, is that the
biceps do not receive maximum motor-unit recruitment potential because the action of flexion is not
provided throughout the entire range-of-motion of the movement application.

Hoisting Action Implemented into the Lift
Because it is difficult to contract the resistance in a line of true vertical in the incline body position,
there is tendency to lean forward and then to throw the body back into the bench in effort to
provide a “springing” action off the bench in manner of incorporating a large measure of momentum
into the concentric phase of the movement. This implementation of “body-language” encourages the
elbows to be brought out in front of the body instead of being maintained in the proper down, back,
and in-close position. The movement of the elbows severely reduces the contractile intensity in the
biceps brachii and the brachialis and thus, significantly curbs the (desired), resultant effects of the
exercise.

Failure to Maintain “Pinkie-up” Position
It takes strong concentration to maintain the desired “pinkie-up” position due to the fact that the
force of gravity upon the biceps is increased with the inclined position of the body. With increased
duress, the biceps seal out a less strenuous angle-of-application which results in less than true-vertical
line of application. The dumbbells are brought across the front of the body as opposed to straight up
to the sides with the result being that the thumbs are brought over the top of the little finger which
reduces the amount of intensity that is exerted upon the biceps brachii and the brunt of the load is
absorbed by the brachioradialis muscle of the forearm.

Alteration in Body Angle Induced
Another negative ramification associated with drawing the dumbbells across the body is that the
weight of the load encourages the trainee to come up off the bench with the result being that the
movement is now applied with a more vertical body position and the associated benefits attributed to
the incline dumbbell exercise are significantly compromised. Also, when the weights are brought
across the body and the thumbs are allowed to lead the movement, there is little opportunity presented
to apply a strong supination action at the conclusion of the movement.

Swinging the Dumbbells beyond Parallel Position
There is a natural tendency to swing the dumbbells well past the desired parallel-to-the- body eccentric
contraction finish-point with this movement due to the incline angle of the body which (as we
have repeatedly mentioned) exerts a significant increase in force upon the muscles of the anterior
arm. As well, the inclined position of the body exerts increased pressure upon the shoulders; if the
weights are permitted to swing through the natural movement range to an extended distance, great
strain can be placed upon the anterior deltoid heads.

It is important to lower the weights by virtue of strong muscular contraction (in effort to combat
the resistive forces of gravity) by extending the arms slowly down to the sides and not beyond the
parallel-with-the-shoulders point-of-reference. It is important to make certain that the dumbbells
come to a complete halt before attempting the subsequent concentric contraction phase of the
movement. It should be realized that, in addition to creating injury risk, the swinging actions of the
arms erases the hope of a full range-of- motion- contraction of the brachialis and biceps brachii resulting
in a significant reduction in the resultant effects of the exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the movement by sitting on an incline bench and
leaning back against the back support. It is important to establish contact with the support with
the back and maintain contact with the back support throughout the entire execution of the
movement. The head should be held in a position that is aligned with the angle of the body and
maintained in that position throughout the movement application. It is also possible to use a
standing incline bench, but as most of the standing benches are constructed with too steep an
angle (usually 60-70° relative to the floor), the less severe angle (35-45° relative to the floor)
seated bench is recommended. Remember, the major benefit of the incline application is to provide
accentuated contraction intensity of the biceps brachii; the greater the angle the less effective
the movement will be.
- Grasp a pair of dumbbells in a pronated grip and position the hands in the desired fully- extended
commencement position. The bands should be turned out slightly in effort to provide for
a more readily-facilitated position of supination of the bands. If the hands are placed in the
straight-ahead position there is tendency to turn the bands inward and to roll the thumbs up over
the pinkies during the performance of the lift.
- Keeping the correct posture with the back and head in full contact with the back support, slowly
raise the dumbbells upward by virtue of strong muscular contraction in the action of elbow-joint
flexion. Be careful to apply a highly-synchronized initiation of the lift; no jerking the weight upward.
Remember also to avoid leaning forward, and then throwing the body back, and then
springing off the back rest in effort to apply leverage to the lift. As well, you will want to concentrate
fully on maintaining the proper “pinkies-up” (supinated) position of the hands throughout
the lift.
- Complete the concentric contraction phase of the movement by raising the dumbbells to the
fully-contracted concentric finish-position so that the bottom portions of the weights are resting
at shoulder-height.
- You will want to make certain to apply a strong squeezing action of the biceps and an exaggerated
supination action at the conclusion of the lift to further stimulate the biceps brachii. You
will also want to avoid bringing the dumbbells in front of the body during the completion of the
lift and to perform the movement in the desired position outside of the shoulders.
- Begin the eccentric contraction phase of the movement by slowly lowering the weight using
strong neural-impulsing of the biceps brachii in order to resist the powerful forces of gravity
which threaten to take over control of the descent. You will need to focus on resisting the temptation
to lean forward during the descent (particularly in the latter stages of the set when fatigue
mounts rapidly) in effort to cushion the duress experienced in the biceps during the descent.
- Complete the eccentric contraction phase of the movement by lowering the weight to the fullyextended
finish-position which sees the forearms and upper arms in a straight line. Do not allow
for a rapid speed-of-contraction during the eccentric phase in order that you may maintain muscular
control over the movement throughout the descent.
- You will need to concentrate fully in order to resist the tendency to allow for the weights to
swing past the desired parallel-to-the-shoulders position during the completion of the eccentric
contraction. Remember to maintain contact with the back rest with the head in effort to ensure
that the correct posture has been applied throughout the entire execution of the exercise.

Keys to the Lift
- Establish and maintain the desired correct posture by keeping as much of the back in contact
with the back support as possible and by keeping the head in alignment with the angle of the
body.
- Apply smooth, highly-synchronized contractions during the initiation of the concentric contraction
phase in order to avoid a sudden snapping of the weight into motion which could cause
small tears in the biceps brachii and could strain the biceps tendon attachment.
- Utilize strong neural-impulsing during the eccentric contraction phase of the movement in effort
to avoid having gravity take over control over the movement during the lowering of the weights.
- Concentrate fully in effort to resist the temptation of applying a rocking action of the body and a
subsequent springing action off the back rest in effort to apply momentum into the lift.
- Be certain to maintain the “pinkies-up” position of the hands throughout the execution of the
exercise and to squeeze the biceps at the conclusion of the lift.
- Resist the temptation to apply a swinging motion of the arms during the conclusion of the eccentric
contraction phase of the movement.

The seated dumbbell curl movement can be performed with either an alternate or simultaneous
movement application. It is recommended that the simultaneous approach be taken in manner of
providing for increased balance. Due to the stability provided by the bench, the simultaneous application
can be executed with increased control than that which would be available with a standing
simultaneous application. As well, the simultaneous application provides a built-in guidance factor
which permits both dumbbells to be brought through the same (respective) movement plane. With
the alternate approach to this movement there is a greater demand placed upon the trainee to perform
two identical movements.

Movement Analysis
The versatility of dumbbell training can be enjoyed with an outward-grip application. Instead of
the dumbbells being brought up in a
straight line to the front with the knuckles
facing forward, the dumbbells are held out
to the sides at approximately a 45° angle
between the front and the sides of the body.
If the dumbbells are held directly out to the
sides there is increased pressure felt in the
shoulders. It is also very difficult to supinate
the wrists during the raising of the weights.

Tendency to Suffer Breakdowns
in Form
There is a strong tendency to lean forward
and then back to provide a swinging
motion of the dumbbells in effort to apply
momentum into the lift. As well, there is a
natural urge to incorporate the shoulders
into the movement and to allow for the
forearms to bear a major brunt of the load.
There is an increased tendency to apply
wrist-joint flexion into the lift as establishing
(and maintaining), the desired hyperextended
position of the wrist is extremely
difficult to perform with this exercise. It is
also very difficult to perform the movement
in the desired movement plane as there is a
natural tendency to draw the dumbbells
across in front of the body as opposed to
straight up to the sides directly opposing
gravity. As well, there is a very strong penchant
to use the “short-arm” position
throughout the movement application. Remember,
the activation of the biceps brachii
is provided by full ROM elbow flexion which can only be accomplished as a result of full
ROM elbow-extension applications.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by sitting on the end of a secure bench with the head up
and the back in a flat, rigid position.
- Grasp a pair of dumbbells in a supinated grip and place the hands at about a 45° angle between
the forward and out-to-the-sides positions in the fully-extended position. You will want to make
certain that the pinkies are parallel to the thumbs in order to
provide optimum stimulation of the biceps short head.
- Initiate the concentric contraction phase of the movement by
utilizing strong neural- impulsing into the biceps brachii in effort
to provide powerful elbow-joint flexion in raising the
weights upward.
- You will want to concentrate fully in order to contract the
dumbbells in the true vertical plane as there is a strong tendency
with this movement to bring the dumbbells into the
body and in a slightly horizontal plane during the lift. As well,
you will need to resist the urge to raise the elbows up during
the lift as such action will severely reduce the ROM of the
movement application.
- You will want to resist the tendency to lean back during the
completion of the ascent in effort to provide leverage to the
lift.
- Raise the dumbbells to the concentric contraction finishposition
making certain to maintain the supinated position of
the wrists.
- You will want to squeeze the biceps at the top of the lift in effort to apply maximum intensity
into the movement. You may want to bring the elbows forward and up at the completion of the
lift in manner of providing for an extended distance to the concentric contraction ROM which
would further stimulate the biceps long head. However, when an elbow-raising application is
performed there is a tendency to raise the elbows up during the movement as opposed to waiting
until the completion of the lift which reduces the effect the exercise will have on the biceps short
head. It is recommended that the elbows be maintained in the down, back, and in-close-to-thebody
position throughout the execution of the exercise in order to provide stimulation of the biceps
brachii with no sacrifice made to the biceps short head.
- Begin the eccentric contraction of the movement by utilizing elbow-joint extension to lower the
weight to the starting position. You will need to concentrate fully in order to resist the forces of
gravity which threaten to take over the movement.
- Complete the eccentric contraction phase of the movement by lowering the arms to the fullyextended
eccentric finish-position. You will want to resist the urge to “short-arm” the movement
in effort to cushion the effects of the stretching experienced in the biceps brachii.
- You will want to avoid the tendency to swing the weights behind the body at the conclusion of
the descent in effort to provide momemtum into the subsequent concentric contraction. You
will want to maintain the erect posture of the head and the flat, rigid vertical posture of the back
to avoid the tendency to lean forward during the performance of the eccentric contraction.

Keys to the Lift
- Send strong neural-impulsing into the biceps brachii in effort to reduce the accentuation of the
shoulders.
- Establish and maintain the supinated position of the wrists in order to provide maximal stimulation
of the biceps.
- Do not lean back in effort to provide a hoisting-affect into the movement.
- Concentrate fully in effort to resist the forces of gravity during the eccentric contraction and resist
the urge to swing the weights past the parallel line of the body in effort to provide momentum
into the subsequent concentric contraction.

Seated Dumbbell Concentration Curl
The seated concentrated dumbbell curl (as the name would suggest), offers added concentration
to the biceps brachii with a provisionary “peaking” component. As well, the added isolation benefit
associated with dumbbell training allows for increased concentration of the biceps. An additional
component of “concentration” is provided as a result of the applied posture for the movement. The
bent-over position of the body results in a closed-in alignment of the biceps brachii attachments
upon the scapula, and their insertion on the ulna at the elbow-joint. The biceps brachii are thus
placed in a preparatory contracted position and as such, increased tension can be exerted upon both
the biceps long head and the biceps short head. Due to the elbow/shoulder relationship, the brachialis
also is highly-activated with this movement. While the seated concentrated dumbbell curl can provide
the benefit of increased stimulus upon the biceps brachii, it is vital that strict adherence to
proper movement methodology be applied throughout the entire execution of the exercise in order
to derive maximum benefit from this demanding but potentially highly-effective movement.

Several Common Flaws-of-execution Surface
There are a number of common flaws-of-execution that surface during the performance of the
movement and strict attention must be paid to correct exercise execution if the benefits of this exercise
are to be realized. The most frequently seen errors include:
Bending over too far and lowering the head
Lowering the head too far forward severely restricts the range-of-motion of the movement
which severely reduces the effectiveness of the exercise. The head must be kept up during the
movement in order to open the body and allow room for the dumbbell to be raised through the entire
movement range. The desired closed-in position of the origins of the biceps long head and biceps
short head on the scapula in the region of the shoulder and the insertion of the biceps tendon
on the ulnar tuberosity of the forearm near the elbow-joint can still be applied with the head held up.

Initiating Movement with Calf (Heel) Raise Action
There is a strong urge to initiate the concentric contraction by raising the heel off the floor and
apply a supporting lifting action with the calf muscles. It is important to contract the biceps brachii
through the entire range-of-motion of the movement application. Utilizing the calf (heel) raise action
severely reduces the effectiveness of the exercise.

Applying “Short-arm” Movement Applications
It was indicated that the closed-in shoulder/
elbow relationship establishes a shortening of
the biceps brachii which increases the tension felt in
the area. The increased tension presents strong inducement
to retain the flexed position of the arm as
stretching the arm out to the fully-extended position
causes pain in the muscles (particularly toward the
end of a set when lactic acid begins to build up).
The general tendency is to protect against the pain
by maintaining a partially-flexed arm position
throughout the descent.

Applying Unwanted Rocking Action
It is very difficult to execute the movement
without allowing for a rocking action of the body to
creep into the movement. As the weight is lowered
(usually with a “short-arm” position) of slight elbow
flexion there is major inducement provided to bring
the body down with the weight. As the weight is
then raised there is a strong resulting raising-of-thebody
response that sees the trainee incorporating a
rocking action that sees the leg acting as a fulcrum
for the teeter-totter movement application.

Applying the Movement in an Oblique Plane
There is a strong inducement to perform the
movement with a crossing in front of the body action
as opposed to lifting the weight in the truevertical
plane. Opposing the resistive forces of gravity
exerts great force upon the biceps brachii and an
easier approach is sought in effort to reduce the
duress they are placed under. As well, by bringing
the dumbbell across in front of the body instead of
straight up allows for an alleviation of the pressure
experienced in the biceps as a major portion of the
burden of the load is absorbed by the brachioradialis
muscle of the forearm. It is vital that the allimportant
“pinkies-up” position of the hands be
maintained throughout the entire execution of both
the concentric and eccentric phases of the movement in order to encourage maximum motor-unit
recruitment of the biceps brachii and brachialis muscles.

Considerations for Angle-of-application
There are two placement positions, and two angles-of-application that can be utilized for the execution
of the exercise. The triceps can be placed either against the inner thigh just above the region
of the knee, and the movement application applied at a 90° angle from the thigh, or, it can be placed
at approximately the mid-way point of the thigh, with the movement applied at a 45° angle between
the knee and the mid-point of the body. The 45° angle-of-application is recommended in order to
provide a unique angle of approach as compared 90° angle of application that provides a more standardized
straight-on approach.

The 45° angle consideration complies with the proposal that whenever dumbbells are employed
additional (unique) angles of application should be sought in effort to produce novel effects upon the
involved muscles. The 45° angle of application provides for an increase in the range-of-motion of the
movement application and also allows for a more readily-facilitated application of supination at the
conclusion of the lift. Both of the above factors provide for an additional growth and development
component for the biceps brachii as well as the brachialis.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by sitting on the end of a secure
bench in a bent-over position with the triceps pressed against the inside portion of the sameside
thigh at about the mid-way point.
- Lower the arm to the fully-extended position and grasp a dumbbell in a pronated grip with the
angle of the dumbbell established at a 45° angle between the knee and the mid-point of the body.
- You will want to raise the head and apply the hyper-extended position of the neck in effort to
provide for maximum range-of-motion capability during the completion of the concentric contraction
phase of the movement.
- Initiate the concentric contraction phase by utilizing strong neural-impulsing into the biceps brachii
and brachialis in effort to provide for powerful elbow-joint flexion in manner of raising the
weight.
- Concentrate fully on raising the weight in the line of true-vertical and resist the temptation to
draw the dumbbell across the front of the body in an oblique angle application. You will want to
resist the general penchant to allow for the thumb to come up over the top of the pinkie during
the final stages of the movement.
- Remember to keep the head up and to resist the urge to lean back during the execution of the
lift.
- Complete the concentric contraction phase of the movement by raising the weight to approximately
chin-high and to the side of the face. The forearm should be positioned true- vertical at
the concentric finish-position.
- You will want to take advantage of the unique 45° angle of application and apply strong (exaggerated)
supination at the conclusion of the lift in effort to exert additional emphasis upon the outer
upper portion of the biceps.
- Begin the eccentric contraction phase of the movement by lowering the arm down by virtue of
strong neural-impulsing into the biceps brachii in extending the arm downward. You will to resBiceps
ist the forces of gravity by utilizing strong muscular contraction of the muscles of the anterior
upper arm.
- You will want to remember to maintain the raised position of the head during the lowering of
the weight in effort to resist the natural urge to lower the head during the descent in effort to reduce
the amount of stretching experienced in the biceps brachii and brachialis muscles.
- Complete the eccentric contraction phase of the movement by lowering the arm to the fullyextended
finish-position. The forearm should be in direct line with the upper arm at the conclusion
of the descent. You will need to concentrate fully in resisting the urge to “short-arm” the
eccentric contraction phase of the movement as there is a strong tendency to rock forward with
the arm in the slightly flexed position in effort to cushion the effects of the stretching action
upon the muscles during the lowering of the weight.

Keys to the Lift
- Utilize full ROM movement applications in both the eccentric and concentric contraction phases
by lowering the arm to the fully-extended position (no “short-arming” permitted) and by keeping
the head erect in effort to open up the body to allow for a full movement range in the concentric
phase.
- You will want to resist the temptation to utilize a calf (heel) raise action in effort to provide impetus
to the lift during the initiation of the concentric contraction phase.
- Be careful to avoid the general tendency to apply a rocking motion during the execution of the
movement by leaning forward during the lowering of the weight and then springing up over the
knee and leaning back during the concentric contraction of the movement.
- Be sure to maintain a “pinkie-up” (full supination), position of the hand throughout the entire
execution of the exercise.
- Remember to apply exaggerated supination of the hand so that the pinkie is positioned beyond
the parallel line of the thumb during the conclusion of the lift in order to effect greater accentuation
of the biceps